Message board »Message Board home »Sign-in or register to get started
Online now: 2 members: Nelson8, TABLE SETTER 11; 74 anonymousDiscussion: starting over again
| Posted | Discussion |
| Sept. 5, 2012 sammy44 2 posts | starting over again I am 58 years old and have not thrown a softball or picked up a bat in 30 years....I now have time to play again and would like to find a team next summer....I am in good shape with no past serious injuries....what type of program should I use to get my arm back in shape? I know throwing the long ball and just playing catch will help the arm...how long and how often should I do each of these for best results? Any tips on a program to help get my swing back? |
| Sept. 5, 2012 TXMajor Men's 50 8 posts | A few things to start. You say you are "in good shape"? You currently: lift?, run?, swim?, bike?. In good shape at this age is much different than when you were playing ball before. The fact that you ask of arms and swing but nothing about legs tells me you may need a mental shift. You will find much has about your body has changed. At this age STRETCHING and getting ALL of your muscles limber is a MUST, NUMBER ONE before you even consider the strengthening and playing. If you are not currently doing anything about cardio and/or your leg stretching/strengthening, ensure that you include them for obvious reasons. You can probably ask anyone on this board where most of the injuries happen at our age, and I believe the answer will be in the lower body more than the upper. Even if you currently run, do you do wind sprints? Prepare before you take on the burst of your first run to first, or that BIG swing for the fence with one of these hot senior bats. - Jim |
| Sept. 5, 2012 sammy44 2 posts | Even though I have not had time to play organized softball I still managed to work out on a regular basis including stretching..I do cardio 3 to 4 times a week... I warm up with 5 mins. on the eliptical then 2 miles on the treadmill @ 8mph with 1/4 mile sprints at 10 to 12mph plus 2 miles on the stationary bike with a moderate resistance ...I do weights twice a week for 1 1/2 hrs. for my lower body I do 3 sets of 40 squats with 210 lbs...3 sets of 100 calf raises same weight...3 sets of leg curls with 85 lbs...reverse leg curls with 75 lbs...I do a full upper body workout including 3 sets of bench press 8 to 10 reps with 150 lbs...I weigh 175 lbs with a 34 waist...my concern is getting my arm and swing back and most important doing it without getting hurt...thanks Sam |
| Sept. 5, 2012 swing for the fences Men's 50 1224 posts | Sammy, with your arm and swinging a bat.. I would go 50 percent for a few weeks and work up your strength both swinging and throwing just like you would in a spring training! Don't come out and force it to hard or you will tear something! Good luck to you! be smart about it! |
| Sept. 6, 2012 TXMajor Men's 50 8 posts | Sounds like you have a pretty good workout schedule for your age, and the hard part of the mental toughness as well. Everything for strength seems to be there. I would suggest a softball/baseball stretching regimen (daily if possible) you can find them all over the internet, youtube will help with visuals. I would still add wind sprints to the work out, but like swing says, easy does it to start should be the rule. Distance running and the 1/4 mile sprints helps stamina but different muscles than the burst/sprint you need on the bases and in the field, and that is where you will get hurt easiest. The best workout for getting arm, swing and legs back into shape can be doing those very things. It may sound a bit child-like, but find someone to throw with, easy at first and work your way into full speed and longer throws. If you want, you can do the old isometrics workouts of putting a rope through a softball and pulling against an immovable object at different throwing positions. Swing a bat to work the correct muscles and then later a bat with weight(s) on it. Get on a field and practice a fake swing then running to first. Get into your field position and practice moves to the left and right. Muscle memory is key. Once you start playing on a regular basis again, your body should pretty well tell you how and what you need to continue training. - Jim |
| Sept. 6, 2012 Dukes 7 posts | c |
| Sept. 7, 2012 5ToolsinOhio Men's 50 160 posts | Sammy, Check out Mike Macenko's website "House of Swing" bigcat844.com |
